Walnut Meat
Easy & delicious 7-Ingredient Walnut Meat ready in 15 minutes. Packed with protein, fiber, and heart-healthy omega-3s. Vegan and gluten-free.
Servings: 6 people
Calories: 290kcal
Ingredients
- 2 teaspoons vegetable broth or olive oil, or water
- ½ medium yellow onion small dice
- 2 large cloves garlic minced
- 1 ½ cups cooked lentils French, Puy, brown or green (1 15-ounce can, drained and rinsed)
- 1 cup finely chopped walnuts
- 1 teaspoon cumin powder
- ½ teaspoon paprika
- ½ teaspoon oregano
- ¼ teaspoon chili powder
- ¼ cup plus 1 tablespoon tomato paste
- 1 ½ tablespoons tamari or soy sauce
- ¼ cup vegetable broth plus more as needed
- ¼ cup chopped fresh cilantro for garnish (optional)
- Fresh lime juice to taste (optional)
- Salt and freshly ground black pepper to taste
Instructions
- Cook aromatics: Heat the broth or oil in a large skillet over medium-high heat. Cook the onion and garlic for about 3 minutes, or until fragrant.
- Add the lentils, and walnuts and cook for 1 minute more. (See notes.)
- Add the spices (cumin, paprika, oregano, and chili powder), and tomato paste and cook for 2 minutes, stirring constantly.
- Pour in the tamari, and vegetable broth. Reduce the heat to low and cook for about 4 minutes, or until the mixture thickens, adding more broth as desired.
- Season: Add fresh lime juice to taste. Season with salt and pepper. Garnish with chopped cilantro, if using.
Notes
- Nut-free - Use roughly chopped sunflower or pumpkin seeds instead. Pulse them briefly in a food processor.
- To cook your lentils, use ⅔ cup dry. Simmer in a medium saucepan over low heat with enough water to cover by about 2 inches high. Cook until al dente. Strain using a large sieve, and set aside.
- Do not overcook the lentils or they will become mushy. Use a large skillet to cook the walnut taco meat so it browns readily.
- Chop the walnuts in a food processor to save time. Pulse until large crumbs form. Do not over-process into flour.
- For maximum health benefits, add the chopped walnuts at the end. It will taste a bit more walnut-like but preserve more of the omega-3s.
- For serving: Reheat walnut meat in the microwave, oven (380ºF), or stovetop until warmed through. If it is too dry, add some vegetable broth.
- Serve with my Avocado Crema, Oil-Free Creamy Avocado Salad Dressing, Everything Cashew Sauce, or this Lemon Herb Tahini on my site.
- Storage: Walnut meat will last up to 5 days in the refrigerator, stored in an air-tight container. Or freeze in a freezer-safe container for up to 3 months.
Nutrition
Calories: 290kcal | Carbohydrates: 30g | Protein: 16g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Sodium: 103mg | Potassium: 132mg | Fiber: 12g | Sugar: 1g | Vitamin A: 97IU | Vitamin C: 4mg | Calcium: 61mg | Iron: 5mg
